Edit: I should mention, don't hurt yourself trying anything in this comment. If you feel like you're about to break/pull/sprain something, stop.

Try this for the shoulder. Sit in your chair with your feet on the floor, about shoulder-width apart. Place your right hand on your right knee, fingers pointing toward your left knee and thumb pointing toward your torso. Now, try to pivot your elbow laterally "inward", as if you're keeping the same height from the ground but trying to rotate it around toward the area above the space between your knees. It won't actually move far because your hand is staying planted on your knee, but push just ever do slightly "past" where the rotation stops, and you should get a satisfying pop.

That's how I do it, at least.

The hips are the most satisfying, though, in my opinion. Nearly the same position as before: sitting down, feet planted on the floor, but with a slightly wider stance. Go full manspread for this. Keep the toes pointed slightly inward, or straight ahead. Hand on knee, and mostly using your thigh muscles (with slight force from your hand), gently pull your knee toward the other knee, while keeping both feet squarely planted in place. Keep your knee at the same height, you don't want to rotate vertically at all, only horizontally. Basically just need to make sure your feet and tailbone never move from their spots.

If done right, you should get a loud, deep pop that feels absolutely amazing. I wish I could make a diagram, because I doubt any of this makes any sense.